The ACE RIPS UP with PES and SS!

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    Quote Originally Posted by aceroni View Post

    Well i shouldn't say lean just yet but i'm definitely leaner than i was and fir sure tighter and drier.

    These three low carb days work miracles

    I'd say for two Weeks on alphamine i'm happy with how i'm progressing
    If the Ace is happy than dang it I'm happy! Killing it in here man. Low carb days work wonders for me as well.
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    Quote Originally Posted by aceroni View Post
    Well i shouldn't say lean just yet but i'm definitely leaner than i was and fir sure tighter and drier.

    These three low carb days work miracles


    I'd say for two Weeks on alphamine i'm happy with how i'm progressing
    Either way, great to start noticing a lean, tight, drying effect. I really enjoy carb cycling also. I am very carb sensistive so the low days work great for me.

    2 weeks on Alphamine and happy with the results and only more and better things are to come
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    Quote Originally Posted by LiveToLift View Post

    If the Ace is happy than dang it I'm happy! Killing it in here man. Low carb days work wonders for me as well.
    Thanks man. Things are going well.

    Quote Originally Posted by kbayne View Post

    Either way, great to start noticing a lean, tight, drying effect. I really enjoy carb cycling also. I am very carb sensistive so the low days work great for me.

    2 weeks on Alphamine and happy with the results and only more and better things are to come
    Yeah i love carb cycling.
    I'm doing four Weeks alphamine solo, then probably adding in methyl synephrine for the last four Weeks. Not really sure but i might add Abe, ep, and agmatine into the last four Weeks as well, possibly running the Abe and ep eight Weeks
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    Alphamine + Methyl Syn should be awesome for fat loss. I am going to be giving this a try very soon myself. I would highly recommend ABE +EPro. Best natty combo out there IMO. Really shines when you run it for 8 weeks also. I just finished my run with both but will be back on them both very soon for another run
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    Quote Originally Posted by kbayne View Post
    Alphamine + Methyl Syn should be awesome for fat loss. I am going to be giving this a try very soon myself. I would highly recommend ABE +EPro. Best natty combo out there IMO. Really shines when you run it for 8 weeks also. I just finished my run with both but will be back on them both very soon for another run
    Yeah i just finished Abe ep three or so Weeks ago, so after four Weeks of alphamine I'll have been off them for a good five or six Weeks. I know it says to wait four Weeks but i'm not the type of Guy to be running stuff every four Weeks.

    The reason I wanted to add them in is because one, I have them, and two, I wanted to see how they would all stack together, and three, I, look sexy as fuark when running abe /ep at a lower bf%.. Which would be nice for summertime.


    But

    I could also save Abe and ep and use them later during the winter time for a bulk with intimidate for maximum strength gains.
    Maybe even add ara?
    Never used ara but I've heard good things
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    Quote Originally Posted by aceroni View Post

    Yeah i just finished Abe ep three or so Weeks ago, so after four Weeks of alphamine I'll have been off them for a good five or six Weeks. I know it says to wait four Weeks but i'm not the type of Guy to be running stuff every four Weeks.

    The reason I wanted to add them in is because one, I have them, and two, I wanted to see how they would all stack together, and three, I, look sexy as fuark when running abe /ep at a lower bf%.. Which would be nice for summertime.

    But

    I could also save Abe and ep and use them later during the winter time for a bulk with intimidate for maximum strength gains.
    Maybe even add ara?
    Never used ara but I've heard good things
    What do you guys think
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    Quote Originally Posted by aceroni View Post

    What do you guys think
    Hmm... Might just be me but looking sexy as **** with low bf sounds pretty intriguing... It is summa, summa, summa time and all!
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    I'd give ABE + EP + Alphamine a go for the summer cut. Then for a winter bulk look into OG Anabeta + ArA with your Intimidate
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    Quote Originally Posted by kbayne View Post
    I'd give ABE + EP + Alphamine a go for the summer cut. Then for a winter bulk look into OG Anabeta + ArA with your Intimidate
    ^^^this x100!
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    Quote Originally Posted by bolt10 View Post
    ^^^this x100!
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    Sitting at 195 this morning, looking much leaner than two Weeks ago.
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    Quote Originally Posted by aceroni View Post
    Sitting at 195 this morning, looking much leaner than two Weeks ago.
    So that puts me down five pounds in two Weeks. Not too shabby.
    Trained legs today, rep range week

    Lying plate loaded leg curl
    75 x12
    100x9,8,7
    Tempo of 2/1/2/1

    SSB
    245x12,11,12
    Tempo 3/1/3/1

    Leg extension
    140x11
    120x12
    100x15
    2/1/2/1

    Donkey calf
    180x20,12
    180x15-> 120x15
    2/1/1/2

    Did the donkey Arnold style with chicks jumping on my back.. The weights are rough estimates

    The SSB squats with the slow ascent were much harder than I expected.
    I took a more narrow stance than usual to take it easy on my hips.
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    Quote Originally Posted by aceroni View Post

    So that puts me down five pounds in two Weeks. Not too shabby.
    Trained legs today, rep range week

    Lying plate loaded leg curl
    75 x12
    100x9,8,7
    Tempo of 2/1/2/1

    SSB
    245x12,11,12
    Tempo 3/1/3/1

    Leg extension
    140x11
    120x12
    100x15
    2/1/2/1

    Donkey calf
    180x20,12
    180x15-> 120x15
    2/1/1/2

    Did the donkey Arnold style with chicks jumping on my back.. The weights are rough estimates
    Wish I knew girls who would do the same for me haha. Lucky dog
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    Quote Originally Posted by FUBARMD View Post

    Wish I knew girls who would do the same for me haha. Lucky dog
    It was nice.
    My gym is so small it's like everyone is family
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    Macros today so far
    Fat 125
    Carb 420
    Protein 300

    Just rough estimates, roughly 4k cals

    As you can tell, I did not take alphamine.

    I might eat again tonight,I might not depending on when I go to bed

    edit ::

    So I was thinking about Anabeta and alphamine combo..
    as of lately I don't take alphamine on high carb days. Just makes it easier. To eat.
    what do you guys think about running 6 caps Anabeta on my four high carb training days and then one cap on my low carb days.

    then as far as alphamine, between zero and one scoop high days, depending if I'm doing morning cardio or not, then three scoops as usual on my low days.

    I like taking a day or two with zero to one scoop and when I get back to am and I think I feel it more
    I feel like that would go really well with my carb cycling.

    This is all just hypothetical. Not sure just yet if I plan on it yet
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    Whatss reaaaallly gooood ?! In this .. Damn I can barely handle 1 scoop of alphamine.. U on 3 on low carb days .. I would probably pass out/feel dizzy
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    I really don't think there is any need to go above 4 caps per day of Anabeta whether it be high CHO or low CHO. I tried 6 caps once before and never really noticed any difference from 4 caps.
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    Quote Originally Posted by kbayne View Post
    I really don't think there is any need to go above 4 caps per day of Anabeta whether it be high CHO or low CHO. I tried 6 caps once before and never really noticed any difference from 4 caps.
    Thanks for the opinion.

    Trained rep range shoulders, little bit chest and holy ****, I've been training like a powerlifter for so long the TUT destroyed me.
    Four second negatives on dumbbell military presses.. D a m n

    Felt amazing though I miss training like a bb
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    Quote Originally Posted by aceroni View Post

    Thanks for the opinion.

    Trained rep range shoulders, little bit chest and holy ****, I've been training like a powerlifter for so long the TUT destroyed me.
    Four second negatives on dumbbell military presses.. D a m n

    Felt amazing though I miss training like a bb
    I like lifting weight like a PL but..
    BB training is awesome and a great change of pace .. Not going to argue there
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    Quote Originally Posted by atanocc View Post
    I like lifting weight like a PL but..
    BB training is awesome and a great change of pace .. Not going to argue there
    Yes, the TUT is very different than explosive training.

    I've trained like a bb most of my nine or so years training.
    The pl style helped me develop dense muscle that body building training cannot do.
    I'm thinking after I do a few months of prrs with the rr and s being more hypertrophy related, I'll be bigger than I realize.
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    Quote Originally Posted by aceroni View Post

    Yes, the TUT is very different than explosive training.

    I've trained like a bb most of my nine or so years training.
    The pl style helped me develop dense muscle that body building training cannot do.
    I'm thinking after I do a few months of prrs with the rr and s being more hypertrophy related, I'll be bigger than I realize.
    Yeaa I still squat/bench/dead powerlifting style (low reps/heavy weight) even my bench n squat form is based off it as well .. But since i strted PRRS i would put more emphasis on TUT (still with the high arch on bench/ wide stance on squat). N yes forsure your going to get that rounder/ more defined muscles with the RR and S week
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    Quote Originally Posted by atanocc View Post

    Yeaa I still squat/bench/dead powerlifting style (low reps/heavy weight) even my bench n squat form is based off it as well .. But since i strted PRRS i would put more emphasis on TUT (still with the high arch on bench/ wide stance on squat). N yes forsure your going to get that rounder/ more defined muscles with the RR and S week
    Well I'll never do a slow deadlift, but the slow squats are ridiculous.
    Can't bench, it just causes my shoulder too much strain.
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    Quote Originally Posted by aceroni View Post

    Well I'll never do a slow deadlift, but the slow squats are ridiculous.
    Can't bench, it just causes my shoulder too much strain.
    Lol I know what u mean .. I'm not going to do TUT for DLs that's forsure.. Lower back wouldnt b able to handle it without busting a disc or something.. But squats I've seen this one where they go down, back up 1/4-half of the way, back down and then back up all the way that's considered 1 rep.. Soo u still got the time under tension for sure.. But without the slow negative lol
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    Quote Originally Posted by atanocc View Post

    Lol I know what u mean .. I'm not going to do TUT for DLs that's forsure.. Lower back wouldnt b able to handle it without busting a disc or something.. But squats I've seen this one where they go down, back up 1/4-half of the way, back down and then back up all the way that's considered 1 rep.. Soo u still got the time under tension for sure.. But without the slow negative lol
    I always squat with a slow negative. The thing I'm not used to which blasted me was the slow positive, that, and pausing in the hole for one to two seconds
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    Quote Originally Posted by aceroni View Post

    I always squat with a slow negative. The thing I'm not used to which blasted me was the slow positive, that, and pausing in the hole for one to two seconds
    Paused squats = great times! Hah got legs today .. Still thinking on how to murder them... Hmmmmmm so many good ideas
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    Chest yesterday, rep range still

    Fat man rows 2/1/2/1
    Bw x 10,8,8

    Seated rear Delts 2/1/3/1
    20x15
    30x3x12

    Seated military db press 3/1/3/1
    45x15
    50x2x11
    40x15

    Chest supported scap rows 2/1/2/1
    140x3x12

    MD high pulley stretcher
    3x15,
    super set with power rack fat bar pushup
    Bw x 30,20,15

    These were both done at about 4/2/4/1

    My DB presses are incredibly weak, I know this.

    I gave up DB OH pressing ever since I hurt my pec tie in / pec minor, and haven't done it since. That was nearly a year ago.

    And I'm sure you're wondering, but how are those Delts gonna Grow?

    When that injury happened I started training my back twice a week, really focusing on upper back.

    My whole upper body blew up from this, arms, shoulders, obviously my back top to bottom and even my chest!
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    Today arms
    Started with triceps, then biceps. My chest and shoulders felt a little junky (which is why I don't ohp)
    so I started with cables.

    High rope pulleys 3/2/3/1
    3x10
    Fat bar decline skull crusher 3/1/4/1
    65x7,7,10
    DB OH tricep extension 4/1/3/1
    60x7
    45 x2x15

    Felt great on my shoulders to train arms that light.
    The four second negatives and positives are not a joke. I get incredible pumps from small weights. It feels good to be nice on my joints.

    Biceps
    DB xbody curl 3/1/3/1
    40x9,7,7

    Fat bar curl 3/2/3/1
    65x3x8

    DB incline curls with hard grip 4orce attached. 3/1/3/1
    15x3x11

    The grip 4orce make those curls much harder.

    My rest times were about 45 seconds
    Enough time to go back to back set for set with my brother
    .. Was really nice, pump was ridiculous
    rested about two minutes between ending triceps and starting biceps to put equipment away.
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    Quote Originally Posted by aceroni View Post
    Today arms
    Started with triceps, then biceps. My chest and shoulders felt a little junky (which is why I don't ohp)
    so I started with cables.

    High rope pulleys 3/2/3/1
    3x10
    Fat bar decline skull crusher 3/1/4/1
    65x7,7,10
    DB OH tricep extension 4/1/3/1
    60x7
    45 x2x15

    Felt great on my shoulders to train arms that light.
    The four second negatives and positives are not a joke. I get incredible pumps from small weights. It feels good to be nice on my joints.

    Biceps
    DB xbody curl 3/1/3/1
    40x9,7,7

    Fat bar curl 3/2/3/1
    65x3x8

    DB incline curls with hard grip 4orce attached. 3/1/3/1
    15x3x11

    The grip 4orce make those curls much harder.

    My rest times were about 45 seconds
    Enough time to go back to back set for set with my brother
    .. Was really nice, pump was ridiculous
    rested about two minutes between ending triceps and starting biceps to put equipment away.
    Nice work in here ace!!
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    It's crazy how the four day break from alphamine seems to really refresh it's effectiveness.

    Two scoops yesterday at work and I was feeling good


    Also what do you guys think,
    It says to run alphamine for only eight Weeks, but i'm thinking one tub is going to last me that long, maybe longer. Should I just use the tub till it's gone?

    Still contemplating to use methylsynephrine last four Weeks.
    Does MS kill appetite?


    And a final note, loving prrs.
    DOMS have been intense. Well update Thursdays back training later
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    Quote Originally Posted by aceroni View Post
    It's crazy how the four day break from alphamine seems to really refresh it's effectiveness.

    Two scoops yesterday at work and I was feeling good

    Also what do you guys think,
    It says to run alphamine for only eight Weeks, but i'm thinking one tub is going to last me that long, maybe longer. Should I just use the tub till it's gone?

    Still contemplating to use methylsynephrine last four Weeks.
    Does MS kill appetite?

    And a final note, loving prrs.
    DOMS have been intense. Well update Thursdays back training later
    Imagine trying it after 5 weeks! That's how it will be for me in May!

    MS mixed with alphamine completely kills my appetite. Which is odd because when I use them separately I don't get so much suppression.

    I do not suggest mixing more than 1 scoop with just half a tab to gauge your tolerance.
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    Quote Originally Posted by LiveToLift View Post

    Imagine trying it after 5 weeks! That's how it will be for me in May!

    MS mixed with alphamine completely kills my appetite. Which is odd because when I use them separately I don't get so much suppression.

    I do not suggest mixing more than 1 scoop with just half a tab to gauge your tolerance.
    I get good appetite suppression from alphamine with my pre breakfast dose. Makes me not want to eat. Seeing as i've been using this one tub for about three Weeks with On average ten to twelve scoops a week i'm thinking I probably have another two or three Weeks left, and in which case I'll start adding the ms in.
    I'll probably keep my dosing the same, only dosing on low carb days,
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    Roughly 194lb this morning that makes a pound lost last week.

    I did eat nearly 4500 calories Monday thru Thursday, and roughly 2200 Friday, Saturday, and Sunday.

    For eating that big i'm happy with a pound

    Legs and abs tighter for sure
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    Quote Originally Posted by aceroni View Post
    Roughly 194lb this morning that makes a pound lost last week.

    I did eat nearly 4500 calories Monday thru Thursday, and roughly 2200 Friday, Saturday, and Sunday.

    For eating that big i'm happy with a pound

    Legs and abs tighter for sure
    194 of pure beast mode!!
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    Quote Originally Posted by LiveToLift View Post

    194 of pure beast mode!!
    thanks brother, used an electronic meter today put me at 13.6%
    Lookin good feelin great, going to update training here shortly, just been really busy
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    I'm at about 13 percent at 177 so stand proud my dude!
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    Quote Originally Posted by LiveToLift View Post
    I'm at about 13 percent at 177 so stand proud my dude!
    Thanks man !

    I've been lifting for about nine years, started freshman year in highschool at 5'6" 105 now 5'8" roughly 194. It's been a long journey but I absolutely love training and will do it until the day I die

    And just stick to it, be consistent year round, train hard eat big you'll be 200 before you know it
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    Quote Originally Posted by aceroni View Post

    Thanks man !

    I've been lifting for about nine years, started freshman year in highschool at 5'6" 105 now 5'8" roughly 194. It's been a long journey but I absolutely love training and will do it until the day I die

    And just stick to it, be consistent year round, train hard eat big you'll be 200 before you know it
    Well that is some incredible progress! Keep killing it. 200 and shredded is right around the corner. Glad you have found PES to help with those goals!
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    Quote Originally Posted by LiveToLift View Post

    Well that is some incredible progress! Keep killing it. 200 and shredded is right around the corner. Glad you have found PES to help with those goals!

    I mean I don't think I'll ever hit 200 on stage if I stay natty but 200@10% is attainable,I just have to realize that might take a few years.

    That would probably be around 175 on stage.

    It would be nice to step on stage around 175, right at the top of the middles, that would be twenty pounds of stage weight from 154.25 in sept 2011.

    When i think about that, i realize that might be a good 3-4 yr goal
    Five pounds of stage weight in a year is more than people realize
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    04/18
    back RR
    Started with pullups, Orange average EFS band assisted
    3/1/3/1
    4x8-10
    Moved my grip inwards each set, ending with close neutral grip.

    low cable pulley supinated rows 3/2/3/1
    130x3x12

    chest supported row 3/2/3/1
    145 x 12,
    90x2x15

    reverse hyper 3/1/3/1 (slow negatives and positives on these are damn near impossible)
    70x12,10,10

    45 degree hyper 3/1/3/1
    bw x 13,10

    the 45 degree were crazy going slow as well, low back pump. ouch.



    04/22 Shock legs

    Leg extension super set front squats
    both in a piston like motion, the extensions hard contraction at top. went really light on front squats, ab fibers still torn.
    120x18 // 135 x 15
    140x12 // 135 x 15
    140 x 12// 135x15

    rest between these two movements was a ten foot walk from the extension to the power rack. rest between sets here was about thirty seconds.. PUMP city. My quads were so full of blood they hurt. I tried to do some DC style stretching, but I only made it thirty seconds, far too damn painful.

    DB SLDL ss Lying Leg curl
    again piston motion, slow negatives on the SLDL
    40x3x20 // 50x3x20

    Walking lunges.
    One drop set.
    Two chains around neck 20 paces, one chain 10 paces, bw 8 paces.

    Two sets donkey calf raises, with the 120lb girl on my back
    2x25 with dropsets of BW 2x25 superset with reverse calf x100,50

    two sets of forty five degree hyper bw x 20 reps.


    04/23 shock chest / delt / light back

    fat man rows super set rear delt butterfly machine
    bwx3x12 // 80x30, 100x2x20

    Low pulley flys superset with slight incline dumbell presses
    40x4x20 // 50x4x15

    Machine press ss free motion high pulley fly
    120x2x30 // 30x2x8

    Did one drop set of pushups, but I quit early. One of these movements caused major inflammation of my bicep tendon in one arm.

    one arm face pulls high pulley
    15lbx3x30

    delt trifecta
    rear delt rasies, followed by lateral raises, followed by front raises
    these were all done on the freemotion machine
    15x3x30

    all sets had about thirty seconds between rests

    my pumps have been phenomenal because of this.


    Looking very full in the mirror today and much leaner. Feeling good about this cut. Probably going to continue shooting for 1lb / week loss.

    If i can lose between 8-10 lbs in the next eight weeks I think I'll be pretty lean by summer
    Not ripped like bean or the rest of you guys, but maybe 10%?
  40. Registered User
    atanocc's Avatar
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    5'8"  190 lbs.
    Join Date
    Jan 2012
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    Niice work brother.. I Love doing that delt trifecta. I can't wait for shock week
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